Gluten-Free, Dairy-Free Quinoa Tabouli

MAKES ABOUT 4 CUPS

Whether you spell it tabouli or tabbouleh, this delightful combination of quinoa and fresh garden vegetables makes a refreshing side or a cool summer supper. Lemon, mint and a hint of garlic offset the whole-grain earthiness of quinoa in this traditionally bulgur (wheat) recipe. A sprinkling of feta, cheese substitute or tofu can boost protein content for a more substantial meal.

1 cup uncooked quinoa
1¾ cups water
¾ teaspoon salt
2 tablespoons lemon juice
1 clove garlic, pressed or finely chopped, optional
2 green onions, chopped
½ cup parsley, chopped (discard stems)
¼ cup fresh mint, chopped (discard stems)
1 large or 2 medium cucumbers, peeled and cut into ½-inch cubes
1 large or 2 medium tomatoes, cut into ½-inch pieces
1 tablespoon olive oil
½ cup feta, crumbled or cheese substitute or tofu, cubed, optional
Salt and pepper, to taste

1. Prepare quinoa according to package directions or wash in cold water and drain in a sieve.

2. Bring water to a boil. Add ¾ teaspoon salt and quinoa. Reduce heat, cover and simmer until water has been absorbed, about 15 minutes. Cool quinoa to room temperature. (Quinoa may be refrigerated overnight.)

3. In a large bowl, combine cooked quinoa, lemon juice and garlic, if used. Add onions, parsley, mint, cucumber, tomatoes, oil and cheese, if used. Toss gently with two forks until thoroughly mixed.

4. Add salt and pepper, to taste. Serve at room temperature or chilled.

Each ½ cup serving contains
109 calories, 3g total fat, g saturated fat, 0g trans fat, 0mg cholesterol, 225mg sodium, 17g carbohydrate, 3g fiber, 4g protein.

Recipe adapted by Madalene Rhyand from Good Housekeeping Cook Book (Hearst Books).

 

 

 

Read More on These Topics

• Celiac/Gluten Free
• Casein-Free/Dairy Free
• Meals